Exercise Warnings
Consult with your doctor or health professional before starting a workout regime.
They may be able to help you create a suitable exercise time-chart according to your age and
health conditions.
Please stop immediately if you feel tightness in your chest, chest pain, irregular heartbeat,
breathing difficulty, dizziness or any other discomfort during exercise.
Warm Up Exercises
Before exercise, it is best to stretch and warm-up your muscles for 5~10 minutes. Try to do each
of the following stretches, then do the exercises again at the end of your workout to assist the
muscles in warming-down.
1.
Down Stretch
: with your knees slightly bent, bend your body
forward slowly with your back and shoulders relaxed. Reach
down and try to touch your toes with your fingertips. If you
can't get close to your toes, do not worry. Reach down as far
as you can without straining yourself. Hold for 10~15 seconds,
then relax. Repeat this exercise three times.
2.
Hamstring Stretch
: while in the sitting position, put one leg
out to the side straight. Tuck your other leg up inwards so
that the sole of your foot is up against your thigh. Try to
touch your toes with the hand on the same side as your
outstretched leg. Maintain for 10~15 seconds, then relax.
Repeat for each leg three times.
3.
Leg and Foot Tendon Stretch
: while standing against a wall,
rest both hands on the wall at shoulder height, then step
forward with one leg, resting your foot against the base of
the wall. Keep the knee on your back leg straight as you lean
forward, tilting at the ankle towards the wall. Maintain this
stretch for 10~15 seconds, then relax. Repeat for each leg
three times.
4.
Quad Stretch
: rest your right hand against a wall or table for
balance, then lift your leg up by bending your knee, and
reach back with your left hand to grasp your foot. Press your
foot up against your buttocks, pushing slowly until you feel your front thigh muscles
tensing. Maintain this stretch for 10~15 seconds, then relax. Repeat for each leg three
times.
5.
Inner Thigh Muscle Stretch
: sit on the floor with the soles of your feet touching and your
knees pointing outwards. Grasp your feet and pull them gently back towards your groin
until you feel like you are reaching your limit. Hold this stretch for 10~15 seconds, then
relax. Repeat this stretch three times.
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